Warm-up:
200m run then 3rds of:
4 Push-up to Spiderman
5 Chin-up
6 OH Plate Step-up

Strength:
Back Squat
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WOD:
4rds
8 Alt KB Snatch (53/35)
18 Goblet Hold Reverse Lunges (total)
4 Box Jump (30/24) *Step-down ONLY

Finish:
3sets
8 KB Row
10 Hollow Rock